Summer is still here, and while many of us are thinking of the remaining days of vacation and the last carefree days of the season, we need to be mindful of our health. Dr. Joyce Knestrick answered some frequently asked questions people have about staying healthy in the dog days of summer.
Q: What are common health issues that arise in late summer?
Dehydration, heat exhaustion, sun poisoning, sunburn and allergies are all common health issues over the summer that can easily spiral out of control. According to the National Institutes of Health, our bodies function best at 98.6 degrees Fahrenheit (37 degrees Celsius). Higher temperatures can drive up our body temperatures, causing sweat as a way to cool off. If the body is unable to replace the water that is lost through sweating, it can cause dehydration, heat cramps, heat exhaustion and heat stroke. It is extremely important to practice healthy habits over the summer in order to avoid these issues. Drinking enough water, wearing sunscreen and staying out of the sun are all crucial ways to prevent these problems. Spending too much time in the sun and heat can have serious negative effects on the body.
Q: How much physical activity should children and adults be getting each day?
During the summer, it is easy to focus on relaxation and forget to engage in daily physical activity, especially while avoiding the heat. To maintain a healthy routine, children should be getting 60 minutes of physical activity each day, while adults need 30 minutes per day in order to combat health issues such as obesity, high blood pressure, heart disease, etc. Physical activity does not necessarily need to include a trip to the gym, running or biking. There are several ways to avoid the heat and motivate the whole family to stay active over the summer. Playing in the pool, walking, hiking and playing outdoor games are all great ways to make sure your family is getting the appropriate amount of exercise over the summer.
Q: How much water should you have each day? Do you need to have more water when it’s hot outside?
Your body is constantly losing water that must be replenished in order for the body to continue regular function. Water is lost through bodily functions, such as sweating, that are more common during the summer time. It is important to drink more water with the higher levels of perspiration caused by the summer heat. The amount of water each individual needs to remain hydrated and healthy depends on several factors including height, weight, level of physical activity, climate and general state of health. The Institute of Medicine concluded that a healthy adult living in a moderate climate should have nine to 13 cups of water each day in order to stay hydrated and maintain healthy bodily function. Hydration is key to living a healthy lifestyle, so it is important to know exactly how much water your body needs. According to the Mayo Clinic, if you drink water regularly throughout the day, rarely feel thirsty and have colorless urine, you are probably having enough water.
Q: What advice would you offer to improve general health over the last days of summer?
Summer is the perfect time to polish up the habits practiced throughout the rest of the year. With a more flexible schedule and warm weather, there are plenty of ways to improve your health during the remaining days of summer. While working out at the gym is a great option, take advantage of the warmth and sunshine and get some fresh air with an outdoor workout—hiking, swimming, biking and boating are all examples. Staying busy and active is a great start to improving your health. Improve your diet by taking advantage of fresh foods and spending a little extra time focusing on healthier options. Have outdoor barbeques with grilled chicken or fresh vegetables instead of heavy foods like burgers and hotdogs, or take the kids to the farmers market and have them pick out their favorite healthy snacks. Making little changes every day is the best way to set up and keep a healthy routine for the future.
Q: Why do my family and I feel more tired during the summer?
There are several reasons why people tend to feel more tired during the summer months. One is that your body is expending energy trying to keep cool by sweating. Another is that warm temperatures can cause your blood pressure to fall (only a little, but it still means less oxygen is getting to your brain). Or it could be lack of sleep—higher temperatures at night make it more difficult for your body temperature to dip the 1-2 degrees needed for deep sleep, meaning you’re not getting rested. On the other hand, getting too much sleep can cause feelings of exhaustion as well. Letting the kids sleep in a few extra hours during summer vacation could have a reverse effect. According to Harvard Health, getting too little or too much sleep can offset the body and cause fatigue the next day. Setting and sticking to a sleep routine is the best way to ensure that you wake up feeling well rested and energized the next day.
There are several reasons why people tend to feel more tired during the summer months. One is that your body is expending energy trying to keep cool by sweating. Another is that warm temperatures can cause your blood pressure to fall (only a little, but it still means less oxygen is getting to your brain). Or it could be lack of sleep—higher temperatures at night make it more difficult for your body temperature to dip the 1-2 degrees needed for deep sleep, meaning you’re not getting rested. On the other hand, getting too much sleep can cause feelings of exhaustion as well. Letting the kids sleep in a few extra hours during summer vacation could have a reverse effect. According to Harvard Health, getting too little or too much sleep can offset the body and cause fatigue the next day. Setting and sticking to a sleep routine is the best way to ensure that you wake up feeling well rested and energized the next day.
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